OAKRIDGE NEWS www.oakridgefitness.com

everyBODY thrives

JUNE 2012

CLUB STAFF Nathan Cook…………….…General Manager

nathancook@oakridgefitness.com Ines Mossbacher……….Operations Manager

inesmossbacher@oakridgefitness.com Erin Wimmer………….Group Fitness Manager

erinwimmer@oakridgefitness.com Debbie Tisinger-Moore…......Racquetball Pro

Debbie@oakridgefitness.com Marc Majdick…………………………Tennis Pro

MarcsTennis@aol.com Kim Johnston…………...……Activities Director

kimjohnston@oakridgefitness.com Kristina York………..….....Membership Advisor

kristinayork@oakridgefitness.com Jamie Isenberg.…….…Membership Advisor

Jamieisenberg@oakridgefitness.com Randi Snyder…....Personal Training Manager

randisnyder@oakridgefitness.com

OAKRIDGE ATHLETIC CLUB 2655 ERRINGER ROAD SIMI VALLEY, CA 93065

805.522.5454

It’s summertime and during the summer months Oakridge has tons

of programming beyond our normal Kids Club child care hours.

Registration for our junior swim and tennis programs are going on now, with spaces filling quickly. We also offer family recreational swim time, and kids fitness classes daily. Do not

lose all the fitness gains you have made thus far this year because the

kids are out of school. Spend your summer at Oakridge, allowing you

to keep getting your workouts in while the kids play and learn.

Summer is just around the corner & the kids are home from school. Now is the

perfect time to sign your kids up for private swimming lessons here at

OAC. With unparalleled instruction, you can be sure that you child will become a confident swimmer. We

offer instruction from beginning all the through advanced….maybe you

need a refresher on stroke fundamentals. If lessons aren’t your

thing, add your child to your membership and come to the OAC pool to relax and have fun. We offer daily recreational swim for families to beat the summer heat in Simi Valley.

Please remember that in summer, more people choose to spend time at the pool, below are a few reminders

on OAC pool safety

POOL SCHEDULE Monday - Friday

5am-8:30am • Lap swim only

8:30 -9:30am • water based classes

9am – 1pm • Lap Swim Only

1 – 3pm • recreational (family) swim

3pm – 5:30pm • lap swim only

5:30 – 6:30pm • water based classes

6:30– 8pm • lap swim only

8– 11pm • NO RESTRICTIONS

OAC Pool Reminders & Regulations • No running on the pool deck.

• No diving or jumping off the edge of the pool. • Please do not sit or climb over the lane lines.

• Food, drink, and glass containers are not allowed in or near the pool area. • Keep balls, Frisbees, and large inner tubes away from the pool and pool area • Kickboards and floatation devices are for lap swimming and fitness use only.

• Please keep pool furniture at least 3 feet from pool edge. • Lounge chairs left unoccupied for more than 30 minutes will be cleared and

made available to other members. • Lounge chairs or personal belongings may not block a walkway, Club entry, or

exit. Pool usage may be temporarily restricted due to previously scheduled

programs.

Children using this pool must be under direct adult supervision at all times

SUMMER SWIM

Sunburn Pain Explained 3

Resist the Urge to Peel Normally it takes about 28 days for the cells at the base of the skin to work their way to the surface, where they die and are shed as individual cells. But when that process is packed into fewer days by a burn, the cells have less time to separate from their neighbors, and tend to come off in sheets. Let this happen naturally. Peeling the skin can leave a scar, and can even lead to an infection. Stay Under Cover If you have a blistering sunburn, you should stay out of sun for a week. The skin is already damaged and more sun will make it worse. If you have to go out, wear a hat and protective clothing. The best protection comes from fabric that is wooly, dark and a tight weave -- not ideal for 90-degree heat. But new synthetic fabrics are lightweight, quick to dry and offer up to 50 SPF. Don't Forget The tops of the feet, shoulders, nose and ears are the body parts most often missed during sunscreen slathering.

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even those who protect themselves fall victim to the odd pink shoulders or red feet. Rigel shared these tips for beating the

pain and

protecting the tender skin after getting burned: Take an Aspirin Aspirin is a non-steroidal anti-inflammatory that acts directly on chemicals known to play a role in sunburn pain. It will work better than acetaminophen. Keep It Cool The burn will release heat because of the increased blood flow. Sunburn creams that contain menthol will cool the skin. Stay Hydrated, Moisturized Damaged skin loses its ability to retain water. Drink lots of water, and use a heavy moisturizer like Vaseline. Avoid using topical anesthetics or antihistamines, which can lead to reactions on the newly exposed, immature skin.

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Tips on How to Beat It Sunburn is one of the summer's most enduring stings, leaving a sore, red, peeling patch long after the day's rays give way to cooler nights. Ointments and Aspirin can help soothe the sear. Sunburns are the body's response to ultraviolet radiation, which kills some skin cells and permanently damages the DNA of others, sometimes leading to skin cancer later on. In an attempt to save the damaged cells with oxygen and nutrients, the body pumps more blood to the skin, turning it red. And the swollen blood vessels ooze plasma, causing blisters. "By the time you see your skin turning pink, it's almost too late," said Dr. Darrell Rigel, dermatologist at NYU Langone Medical Center in New York City. "The damage has already happened." That damage, Rigel said, is impossible to undo. "The best thing you can do is protect yourself from the sun," he said. "Wear a broad-brimmed hat, avoid being outside when the sun is at its strongest, and use sunscreen. We know those three things together lower sunburn risk and subsequently lower the risk of skin cancer." But the sun is sneaky. And

TENNIS 1

OAC’s comprehensive youth program is unparalleled for children 4 through 18, beginners through advanced tournament players. Introducing your child to the lifelong game of tennis is our priority — whether they join us for recreation and socialization, or to hone their competitive edge. Programs include: • Instruction: classes, clinics, and

lessons • Junior team tennis league • Tennis camps

Instruction: Classes, Clinics, and Lessons Our staff of USPTA professionals takes enormous pride in the quality of instruction we offer. Lessons and clinics are available for every skill level on a year-round basis. We cater our coaching to your child's individual needs — or the needs of the group.

Private, one-on-one, lessons are available to

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strengthen every aspect of your child’s game. Our classes teach basic drills, serves and sportsmanship, according to each class level. All classes allow for special attention to individual needs.

To schedule a lesson or inquire about youth instruction, contact our OAC Tennis Pro Marc Majdick or send us an email.

tennis Note: Children who are not on their parents’ membership can still participate in the program for additional charge.

Junior Team Tennis League This program also includes a high school boys and girls team, which has regular practices during the off-season of their school team. Children who are not on their parents’ membership can still participate in the tennis program for additional charge.

Marc Majdick TENNIS PRO

tennis club hours of operation

m-f 5:00am-11:00pm s-s 7:00am-7:00pm

court reservations required

Pro's Tips by Marc Majdick, USPTA Professional and

OAC Head Professional

Non-Hitting Hand

On your forehand groundstroke, swing your non-hitting hand to the side, shoulder

height. This will coil your body; and allow for a longer forward release. On your

forehand volley, counter balance your racket hand, with a "copy cat" front hand.

We call it a "y" hand position. On one handed backhands: place your non-

hitting hand back, as though, it is on an "invisible wall". On serves and overheads,

keep your non-hitting hand up, as the racket head drops behind your back.

Your non-hitting hand, will key your preparation for better strokes!!

Club Pro; Marc Majdick www.marcmajdick.usptapro.com

all new tennis fitness schedule is

here!

follow the link to the view the exciting new

programming

OAC hosts a wide variety of social events to connect our

tennis-playing members, including, ‘Pour n Play’, Men’s

& Women’s Club Championships, Spring Fling & OAC Even the Field, Play

Your Handicap. We host many annual Socials, group

outings to watch major tournaments, and more. View

the program calendar for more information

TENNIS OAC Friday Tennis "Fun" Night

Tennis Social

Friday Night June 15th 6:00-9:00 PM

Come out and attend our Junior- Adult "Fun" Tennis Night

Celebrate "School is out" with us, on the tennis courts. Beginners and seasoned players are encouraged to come out and enjoy playing tennis! Sign up at Marcstennis@aol.com or on the Tennis Bulletin Board. "Drop in" players are

welcome as well.

Please e-mail our tennis Pro, Marc Madjick or sign up, on the OAC Tennis Bulletin Board!

Tennis Leagues are set to start up again, If you missed the last league now is your chance to sign

up before they begin. Sign up in the OAC Tennis Center.

Both the Women’s League, Wednesday’s at 6:00pm & Mixed Doubles, Wednesday’s at 8:00pm

will begin on June 6th with the next league beginning on August 29th. The OAC Men’s league, Monday’s at 7:00pm

will begin on June 18th and the next Men’s league will follow on August 27th

Come out and support our OAC Group Nights for the

UCLA Farmers Classic.

In 2012, the Farmers Classic will feature a 28-player singles draw and a 16-team doubles competition. In its 86th year,

the landmark Southern California ATP tournament is the longest running annual

professional sporting event in Los Angeles, and offers total

player compensation in excess of $1 million.

Round of 16 Singles, Thursday Night, 7/26 - Tickets $30; Semifinals Singles, Saturday Night, 7/28 - Tickets $45 (tickets are discounted $10 for each night).

Seats are in the green, yellow, and white section by the broadcast booth.

Sign up with Marc, or at the OAC Tennis Center Bulletin Board. Payments are payable to Marc Majdick. Seating

placement is based on order of payment date.

We hope you can attend!!

Don’t miss the Annual OAC 3.0, 3.5, 4.0 Women's Doubles Championships,

Saturday and Sunday, July 14th & 15th.

Mark it on your calendar, this is a must see! Prizes will be awarded

to the top two teams. The entree deadline will be

Monday, July 9th.

Next on the schedule is The Annual OAC 3.5,

4.0 Men's Doubles Championships,

Saturday and Sunday, July 21st & 22nd.

Prizes will be awarded to the top two teams.

The entry deadline will be Monday, July 16th.

Marc Majdick will be the

tournament director for both tournaments. You may sign up

online with Marc, or on the OAC Tennis Center Bulletin Board

$15/ member/ $30/ member

team $20/ nonmember/ $40/ non-

member team You are encouraged to sign up

with a partner.

Dress Code

• Appropriate attire must be worn at all times. • No swimsuits, cut-offs, or bare feet are allowed on the tennis

courts. • Regulation tennis shoes are required on the courts. We do not

allow running shoes. • Gentlemen are not permitted to wear tank tops. • Shirts are required while on the courts

OAC Tennis Club Etiquette

• Please wait until all players have completed the point before walking onto any court.

• Be courteous to your neighbors and do not scream or talk loudly on outdoor courts.

• Throwing your racquet or using foul language is not permitted. • No gum, food, or beverages other than water on the courts. • Before leaving, pick up your belongings and place any garbage

in the receptacles provided. • Please leave the court promptly when your time expires. If you’d

like an extension, return to the tennis reservation desk after your reserved time is finished.

• Please turn off cell phones before entering the courts.

TENNIS reminders & regulations

TAKE ME OUT TO THE TENNIS COURTS

SOCIAL

Racquetball Tip:

How many of you

racquetball players have competed in

games where you get to 12, 13, or 14 points and cannot close the

deal? Remember, whatever strategies and offense

got you to those scores should get

you to 15 points. It is all-mental!!!! Some players get close to winning the game

only to find themselves "trying to

keep from losing" instead of "playing to

win". Again, it is all-mental. Focus on every serve. Be

prepared for every rally. Stay focused

and determined until the very end.

Remember, your opponent has nothing to lose, so play harder

and better. It is not over until you

hear…… "Game point and

match".

Debbie Tisinger-Moore RACQUETBALL PRO

3 time Peggy Steding Athlete of the Year

21 U.S. Open Singles Titles

21 World Senior Singles Titles

16 U.S. National Doubles Titles

9 U.S. National Singles Titles

11 Women’s National Senior Master Titles

Racquetball courts

hours of operation m-f 5:00am-11:00pm s-s 7:00am-7:00pm court reservations required

click for more racquetball info

please contact our racquetball pro, Debbie, for more information on

racquetball events

News Flash!!! CONGRATULATIONS OAC Racquetball Pro,

Debbie Tsiniger-Moore, received The Peggy Steding Award for Female Age Group

Athlete of the Year!! She was

also presented with the award at the annual Hall

of Fame ceremony at the U.S. Nationals

Singles Championships.

Debbie again won two Gold Medals at the U.S. National Championships

for Womens 45+ and Womens

50+. Like Mother like daughter, her daughter, Janel Tisinger, won the

Gold Medal in the 25+.

That is quite an

accomplishment for both ladies, Give them both congratulations next

time you see them on the OAC home courts.

SAVE THE DATE “The Ripper" Racquetball

Tournament is Saturday, June 9th. Join the

fun and celebrate

Father's Day.

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MENS B: 1st place/Jess Padilla 2nd place/Bryan Myers

MENS A: 1st place/Rafi Bazi 2nd place/Tom Fry MENS C: 1st place/Dave Auzat 2nd place/Rich Montanio

DOUBLES: 1st place/Frank Saraceno 2nd place/Michael Brasier

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OAC JUNIOR RACQUETBALL CAMPS

for July and August

Don't forget Junior Racquetball Class

Fridays at 4:15pm and Junior Racquetball

League Fridays at 5:15pm.

Summer is Almost Here!

Join our Group Personal Training (GPT) classes for an awesome workout that will keep you looking good and feeling fit all summer long! GPT (featuring TRX)

is a revolutionary method of leveraged body-weight exercise known as suspension training. It was originally created by the U.S. Navy SEALS and has now been adapted for use in group fitness training. TRX allows the group exerciser to safely perform hundreds of exercises that build power, strength, flexibility, balance, and mobility.

For more information contact Randi Snyder or sign up at the front desk. The next four (4) week session will begin on June 4th and this style of group training is offered at so many different time’s and day’s combinations that it could fit into even the most hectic of schedules.

randisnyder@oakridgefitness.com

Randi Snyder personal training manager

Trainer Tip

Focus on adding to your diet, not taking

away

Often the negativity associated

with taking certain foods out of

the diet can hinder our

progress. As a result, we get

nowhere fast. In addition to

this, when you add nutrient

packed foods to your diet, you

will naturally eat less of the

unhealthier foods you’d like to

avoid. This is because you feel

more satisfied from the volume

of the other foods you are

eating, your body is getting

more of the nutrients it needs,

and so you crave food less.

NEW YEAR, NEW YOU CHALLENGE, & THE WINNER IS……..

Congratulations to our “New Year, New You” Calorie Burn Challenge winner Denise Cifu! Denise won our grand prize drawing of a 52 inch flat screen, wall mount television! Denise along with all

of the other participants of our calorie burn challenge did an outstanding job of exceeding their 12,500 calories burned goal.

OAC would like to thank you all for participating and we look forward to doing it with all of you again next year!

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• 1 cup of low or nonfat milk (try almond, rice, soy or hemp)

• 2 tbsp. vanilla flavored yogurt • ½ cup oatmeal (cooked) • 2 tbsp. of nut butter

(try almond or cashew) • 2 tbsp. chocolate protein powder • Ice cubes

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Health News Home cooked meals may

add more years to your life.

A new study found that people who cook at home

are more likely to live longer. Generally when people eat out they will

make unhealthier choices and consume more food than they would normally

at home. Try not to eat out more than twice per week.

GROUP FITNESSOAC would like to welcome new Spin

instructor Jay Sucher. Jay teaches Interval Spin

on Thursday nights at 6:15pm.

Come try his class. He is so motivating, uses a variety of heart pumping music and gives you a great

workout in a fun atmosphere!

OAC Puts on Purple!

May 18th was ‘Put On Purple Day’ to bring awareness to the autoimmune disease, Lupus. If you have lupus, your immune system attacks healthy cells and tissues by mistake. This

can damage your joints, skin, blood vessels and organs.

There are many kinds of lupus. Anyone can get lupus, but

women are most at risk. Lupus is also more common in

African American, Hispanic, Asian and Native American women. The cause of lupus is

not yet known.

OAC would like to thank you for your

support and “Rockin’ Your

Purple”!

GROUP FITNESS

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LOOSEN TIGHT MUSCLES Learn how you can use yoga exercises to loosen tight, sore muscles For some of us, the only kinky thing we've got going is our muscles. Those tension knots you feel begin when calcium and other minerals collect in your muscles and radiate pain. You can release the snarl by putting pressure on its trigger point. Try these maneuvers that take a new angle at an old knot. 1. Headaches: Base of Skull Place your fingertips on the base of your skull, where your neck muscles attach. Use the heel of your other hand to support your fingers and exert pressure. Relax your neck and let your head rest in your hands as you rub in small strokes across the muscle fibers. 2. Arch/Heel Pain: Calf Sit on the floor or in a chair and cross

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your legs so that your right calf rests on your left knee. Slowly move your calf back and forth across your knee without sliding the skin, using the knee to work deep into the muscle. 3. Lower Back Pain: Glutes Locate the outer knobs of your sacrum (the bottom of your spine). Slowly rub the spot with a tennis ball against a wall a couple of times a day until the knot is gone. 4. Neck Pain: Upper Back Place your fingers on the muscle between your neck and shoulders (your trapezius) and knead up and down with short firm strokes so you work across the muscle fibers. 5. Hand Pain: Upper Forearm Sit in a chair and rest your forearm on your thigh. With a loose fist, place your knuckles at the top of your forearm, just below the elbow crease, and rub with short strokes. Kneading with your knuckles allows you to penetrate deeply without tiring your fingers.

How to Relax Sore, Tired Muscles

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the rowing machine can be intimidating, but once you get the hang of it, it's an effective way to spice up your cardio routine. But while the rowing machine, also called an ergometer, is a calorie buster (about 280 calories in 30 minutes for an 130-pound woman) and a good leg and core workout, improper form can lead to back injuries if you're not careful. Read on for our tips on proper rowing form.

Before you start, there are a few things to note about using the rowing machine. Make sure you wear formfitting clothes; otherwise you risk getting fabric caught in it while working out. Don't set the resistance too high — experienced rowers generally use the rowing machine at 3-5 during their workouts, so setting the machine at 2 or 3 is perfect for a beginner. Keep your strokes per minute somewhere in the low- to mid-20s as well.

There are different ways to measure your workout, so use

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the change display button on your machine to track your strokes per minute, calories burned, kilometers traveled, or your split (how many minutes it takes you to travel 500 meters).

Beginning Position

For your first row, set the resistance low while you figure out your form, then slowly ramp it up on subsequent rows.

Secure your feet on the pads with the straps tight enough so your feet don't move around as you slide.

Bring your knees up and slide to the top of the machine. Grab the handle using an overhand grip, but don't hold too tightly.

Pull the handle with you as you slide to the end of the machine. Your legs should be straight, but knees should still have a slight bend in them so they aren't locked. Lean back slightly and pull your hands up to your chest, holding the handle so it is right below your breasts, with elbows

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pointing down against your sides. This is the position where you should begin your workout, and it's also your ending position once you complete a full stroke.

The Catch

Move your arms out first, followed by your upper body. Your back should always stay straight, not slumped, with shoulders back and abs engaged as you follow through. As your arms extend out, your upper body position will go from slightly angled back to slightly angled forward.

As your arms extend and body leans forward, slide your body forward on the seat by bending your legs. Once you are at the top of the machine, your arms will be fully extended and legs will be bent. This part of the stroke is called the catch.

The Drive

To slide back to your finish position, push off with your feet first, so that your legs straighten but your arms are still extended and your body is still slightly leaning forward. The drive is the part of the workout that

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mimics pulling the oars out of the water and propelling the boat forward, so it's this part that works your leg and core muscles the most

As you continue to push through with your legs, move your upper body so that you begin to lean back

The last part of your body to return to finish position are your arms; as your upper body angles back, pull the handle and bend your arms so that the handle ends up back to touching the front of your chest, just like how you started. Don't grip the handle too hard; the power should be through your legs, and using too much force while pulling the cable can cause hand blisters as well as back problems.

Continue practicing your stroke slowly and at low resistance until you get the hang of it! It can be helpful to break the moves down into a sequence of what should move first: "arms-body-legs" as you pull up to the top of the machine and "legs-body-arms" as you push back.

OAC MEMBERSHIP

1

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Do you have a returning college student or family visiting to take advantage of the beautiful California summer? Then stop by the membership office and Kristina can help you

set them up with a temporary summer membership. With so much to do like racquetball, state of the art fitness

equipment, tennis and the socials that come with it, or just relaxing by the pool, there is something for everyone.

$79/member $99/non-member

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Refer a member For the entire month of June, when

you refer a member, you will receive a $100 gift card for each member you refer. If you have a friend or family member that you think would enjoy the benefits of

membership that Oakridge brings, visit Kristina in the membership

office and she can take care of the rest. Remember that along with

your membership at Oakridge you also receive reciprocal benefits at Lost Canyons golf club (including FREE golf on your birthday), Coco Beach Tanning and many more.

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OAC EMPLOYEE OF THE MONTH

DEBBIE TSINGER-MOORE

Congratulations to our Employee of the Month, Debbie Tisinger-Moore. Debbie worked from December 2007

until November 2010 at the Front Desk and also took charge of our

Racquetball Department. Since 2010 she made Racquetball her priority at

Oakridge. Debbie has earned numerous Racquetball Titles

throughout the years and she is an Award Winning Tournament and

Racquetball League Director.

Thank you for all your dedication and effort.

Simi Valley Arroyo Creek Half Marathon,

5K & 10K

The Arroyo Creek ½ Marathon will be held on

Sunday, June 24 Proceeds from this event will benefit Loving heart Hospice Foundation,

serving all of Ventura County and a portion of the San Fernando Valley.

Our first Half Marathon was held June 26, 2011 and we estimate we had over 500 participants. We expect approximately 1000 to 1200 at our

2012 run.

The Arroyo Creek ½ Marathon takes place in a very scenic Arroyo that

runs the entire length of Simi Valley. The route is flat and in a wildlife

corridor which makes it desirable for all runners and walker alike.

Please join us for the Arroyo Creek Half Marathon, which will be held at

the Rancho Simi Community Park (The duck Pond Park) on June 24, 2012

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OAC BENEFITS

Did you know…

With your Oakridge Membership you receive:

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For more info: visit or scan the tag with your phone.

www.LostCanyons.com/Oakridge

Hey, Oakridge Members!Exercise your benefits at Lost Canyons

��10% off any Lost Canyons

Memberships

��20% off Merchandise in the Pro Shop

��20% off Golf Rounds

��15% off F&B (excludes alcohol)

��20% off Golf Clinics

- Includes Private and Junior

��Free Birthday Foursome Round

��Preferred Rates on Corporate, Social

and Charity Tournaments.

��Monthly Golf Clinics

��Monthly Golf Specials

��Monthly Early Bird 9-Hole Specials

��Monthly Happy Hour 9-Hole Specials

��Preferred Pricing on Corporate

Meetings/Events

Get the free mobile app athttp:/ /gettag.mobi

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Tank tops, shorts, and swimsuits… oh my! It’s June, which means you’ve had to peel off your winter clothes soon. While only you know what you’ve been hiding underneath all those layers, you’re not the only one who feels insecure this time of year.

Although you can safely lose only about 1 to 2 pounds of body fat a week, you can feel more confident by swimsuit season if you begin making changes today. Here are 7 attainable goals to set and stick to, starting now:

1. Get your sweat on with strength training! If you want to feel good in your bathing suit, this is non-negotiable: Fit your workout in, no excuses! Commit to a full-body strength-training program at least three times a week to burn calories during the workout, boost your metabolism‘s calorie-burning power for 24 to 48 hours after, and develop lean muscles that look and

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feel better than flab. Perform exercises that use more than one muscle group such as squats, pushups, rows, and lunges in a circuit to make your workouts most efficient. Tip: Try working out in the morning to get your metabolism revved up for the rest of the day.

2. Make your butt and belly your top priorities. Your glutes (butt muscles) are the biggest muscles in your body, so working them out is one of the best ways to burn calories—and prevent a saggy bikini-bottomed butt. (There’s nothing worse!) Of course, everyone knows that the real key to looking great in a bathing suit is having a flat belly! Give both areas extra attention during workouts leading up to and during bikini season by performing this move right after warming up at the beginning of each workout, 2 to 3 times a week: Bridge Marching: Lie on your back with your knees

7 Ways to Get Your Body Swimsuit-Ready, Starting Now, so you can come out & enjoy the pool at OAC this summer

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bent and your feet flat on the floor. Lift your hips off the floor so your body forms a straight line from your shoulders to your knees, keeping your hips parallel to the ground. Maintaining that straight line, lift your right knee upward, so your foot comes up off the ground. Then, return it to the starting position and lift your left knee the same way. Continue alternating (as if you are marching in place), keeping your butt muscles contracted the entire time for a total of 10 on each leg.

3. Drink extra water. Skimping on water can reduce the effectiveness of your workouts because even mild dehydration can affect your performance and fat-burning potential. If you need another reason to drink up, swallow this:

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the best way to rid yourself of excess water weight is to flush your body with water. You should drink at least half your body weight in ounces each day (e.g., a 150-pound woman should drink 75 oz. or the equivalent of about four and a half 16.9 oz. bottled waters a day). Just don’t skimp on the ice! Research has shown drinking ice-cold water causes your body to work harder (i.e., burn more calories) to maintain its ideal core temperature. So gulp down the cold stuff like it’s your fat burning fuel—because it is!

4. Increase your daily intake of natural diuretics. These are foods that increase the speed at which fluids pass through your body to help you de-bloat. Natural diuretics include cucumbers, asparagus, lemon, green tea, and any foods with a higher concentration of magnesium, potassium, vitamin C, and/or caffeine. Tip: Try adding cucumber or lemon to water.

5. Cut back on processed, starchy carbohydrates such as breads, pastas, bagels, cookies, and crackers. Most of these foods are loaded with extra sodium and preservatives that can contribute to water retention and bloating. If the ingredients on a packaged item list more than a few ingredients—or anything you can’t pronounce—don’t eat it. Instead, opt for a serving of one of the many fresh fruits and veggies now in season, with lean protein to keep you satisfied.

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6. Reduce your alcohol intake. If you’re used to having a glass of wine or pint of beer every night, try cutting back to two or three nights a week. You’ll reduce your total calorie intake and set yourself up for a better night’s sleep to energize you for your workout the next day. Tip: When you do indulge, always sandwich your drink with a glass of water before and after to avoid alcohol’s dehydrating effects.

7. Stand up taller and engage your core muscles. Think about tucking your hips underneath and tightening up your stomach as if you were going to be punched. Improving your posture will instantly make you look thinner—even if you haven’t lost a pound yet! —And train your body to hold everything in once you’re in a swimsuit. Every 15 minutes, set an alarm for a “posture check” to train your body: If you’re standing, stand up straight and hold everything. If you’re sitting, pull those shoulders back and engage your stomach muscles.

Oakridge Athletic Club 2012

OAC KID’S CLUB please join us for

‘parent’s night out’ the first Friday of EVERY month.

Oakridge Athletic Club will be opening our kid's club for a *special event.

Parent's can drop off their chi ldren with us

starting at 6:00pm and leave the club to enjoy an evening out.

*advanced registration required at the front desk

kid’s club hours of operation

Mon-Thurs 8-1pm & 4-8:30pm Friday 8-1pm & 4-8pm Saturday 8-1pm Sunday 8:30-1pm